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VECTOR , Doggcrapp, Progressive Calories

pfresh said:
Calories are at 5050 now but unfortunately I have been out on the floor at work way more hustling around so I’m sure that my energy expenditure during the day has been way up because I have been running around a lot lately. Sorry I can’t control that variable.
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You should mark this in your updates so its easier to keep track week to week for anyone following along
How are you breaking down your calories?
What are your %'s? etc
You should post your current meal plan and how it deviates from the past so people can learn from your experience.

This is why you log, so we see and understand how your plan was laid out and how it corresponds to the client/individual running the log
 
The Solution said:
You should mark this in your updates so its easier to keep track week to week for anyone following along
How are you breaking down your calories?
What are your %'s? etc
You should post your current meal plan and how it deviates from the past so people can learn from your experience.

This is why you log, so we see and understand how your plan was laid out and how it corresponds to the client/individual running the log
Click to expand...

I will for sure do this for you guys. I am swamped with work stuff this week but will try and give lots of details for the weekend.
 
That’s a boatload of food lol

That’s a lot of poop to be holding if you’ve been gaining 2ish pounds a week to only 0.8lb. However, if your expenditure is higher from work I guess that could offset the increase.

Nice update
 
pfresh said:
I cut back on the dairy and the bloat seemed to go away, I was really pounding the milk before. So I am eating a lot more meat now, other than that didn’t really change anything. My job has been a bit more physical lately though, probably burning a lot more calories during the day.
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So calories have remained the same as before, or still ramping up, or are they down?
 
muscleupcrohn said:
So calories have remained the same as before, or still ramping up, or are they down?
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Ramping . Next week is the last week of ramping. I may end the log there. I may decide to change things up at that point, I haven’t decided what I am going to do yet .
 
Cardio day - Never a Fun Day !!
 
the boring cardio day:( I like to do cardio outside but sometimes you have no choice than to do it inside starring at the same thing for 45 minutes ha
 
LeanEngineer said:
the boring cardio day:( I like to do cardio outside but sometimes you have no choice than to do it inside starring at the same thing for 45 minutes ha
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It’s so cold outside here that when I got to work this morning and unlocked the door I thought it was still locked because it was frozen shut. Going to have to skip the outdoor cardio for now
 
Looking good brother, and what is the total increase in weight now? I can't remember where you started.
 
About 8 degrees here at 6:33 pm
 
MrKleen73 said:
Looking good brother, and what is the total increase in weight now? I can't remember where you started.
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I’m up about 13 pounds. I think that the gains would have been much cleaner had I taken a better approach and not increased calories like a mad man. The start of the log said I was ten and a half percent body fat but the week before that I was scanning closer to 11. So I’d say right now I’m up 3-3.5 percent body fat . I think if someone were to be less reckless and maybe aim to gain about half as much weight as I did, the gains would have been mostly muscle. I’d say ramp calories at half of what I did and start ramping later into the vector run, would work out a lot better in my opinion.
 
pfresh said:
Workout log

Killed the log book tonight. As I laid in bed last night I feared the widowmaker squats that I knew were waiting for me today...


Preacher curl

Rest pause rep goal 15-30
100 pound ez curl bar

1)13
2)7
3)5

Rep total 25

Reverse preacher curl

Straight set rep goal 12-20
60 pound ez curl bar

1) 20

Added four reps here. Time to increase the weight

Seated plated calf raise

Straight set rep goal 10-12
150 pounds

1) 11

MTS kneeling leg raise

Rest pause rep goal 15-20
120 pounds per leg

Left leg

1) 15
2) 10
3)7

Rep total 32

Right leg

1)15
2)10
3)7

Rep total 32

Increase weight next workout


Barbell pause squat
Slow negative pausing in the hole
Ass to grass

Straight set rep goal 5-9
255 pounds

1)9

Barbell squat ass to grass widow maker
Normal paced squats
215 pounds

1) 20

I was dead at 15 but I refused to rack it until I finished. This was one long and gruelling set.
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Last time
 
Workout log

I killed it again. I didn’t get a good sleep last night either. I just dig deep and got it done . Having a spot on the widowmaker definitely helped. There was no wussing out.


Preacher curl

Rest pause rep goal 15-30
100 pound easy curl bar

1) 15
2)9
3)6

Rep total 30 reps

Increase weight next workout

Reverse preacher curl

65 pound ez curl bar

1)21

Increase weight next workout

Seated plated calf raise

Failed on this one
150 pound straight set

1) 10

Lost a rep, give it one more try next time, may need to switch this out


MTS kneeling leg raise

Rep goal 15-20
130 pounds


Left leg
1)10
2)6
3)4

Right
1)10
2)6
3)4

Rep total 20

Increase weight next workout

Squat ass to grass pause squat
265 pounds

1)8

Widow maker ass to grass normal paced set
220 pounds

1)20
 
Carlisle, PA .I'll bet Canada is Cold this morning !!
 
Yep polar vortex in the midwest! ha but nice cardio sess!
 
Workout log

I am continually making great strength gains . Added another five pounds on my decline while hitting the same amount of reps.


Workout log


Decline barbell chest press

Rest pause rep goal 11-15
260 pounds

1)9
2)4
3)4

Rep total 17

Increase weight next workout

Standing Dumbbell press

Rest pause rep goal 15-20
60 pound dumbbells

1)10
2)6
3)4

Rep total 20

Increase weight next workout

Ez Bar skull crusher
Straight set rep goal 15-30
85 pound ez curl bar

1)30

Increase weight next workout


Chin up

Rest pause rep goal 20
40 pounds around waist

1)10
2)6
3)4

Rep total 20

Increase weight next workout

T bar row
Straight set rep goal 10-12
210 pounds

1) 12 reps

Increase weight next workout
 
Your strength gains are incredible
 
^^^Agreed! Seems like bumping up weight every week!
 
I guess Dogcrapp agrees with him
 
It’s been pretty awesome, I don’t think I have put on any more fat . Weight is still creeping up
 
Nice cardio session!
 
Workout log

Another winning workout.

Dumbbell curl

45 pound dumbbells
1)12
2)10
3)6

Rep total 28

Pin wheel curl

Straight set rep goal 11-20
45 pounds

1)16

Horizontal calf raise

Straight set rep goal 10-12
280 pounds

1)12

Increase weight next workout


V squat ATG

Straight set rep goal 6-10
369 pounds

1)16

V Squat widow maker
294 pounds

1) 24


I left everything I had in that widowmaker . I was ready to go home right then and there.

Romanian deadlift

275 pounds

1) 13
 
I have been killing it .About a month ago I deadlifted 355 x 8. Tonight I pulled 365 x11. On the second set last time I pulled 315 for 12, tonight I pulled 320 for 15.

Workout log

Dumbbell incline press

90 pound dumbbells
Rest pause rep goal 15-20

1) 12
2)6
3)5

Rep total 23

Increase weight next workout.

Dumbbell seated press

Rest pause rep goal 15-30
65 pound dumbbells

1)12
2)6
3)5

Dips

45 pound plate added weight

1)12
2)5
3)3

Rep total 20 reps

Increase weight next workout

Wide grip chins ups

Rest pause rep goal 20-30
Added 25 pound weight on belt

1) 11
2)6
3)5

Rep total 22

I really took my time and hung out at the bottom for each rep.


Deadlift

I’m getting used to these when I have just about nothing left in the tank.

Straight set rep goal 5-8

365 pounds

1)11

Straight set rep goal 9-12
320 pounds

1)15

I really should try and add more than 5 pounds at a time to these but I feel like I am doing really well adding reps and weight in the higher rep range.
 
You are becoming a Beast !!!
 
Nice! I've done the ladder machine before and it definitely gets you sweating after a few minutes!
 
LeanEngineer said:
Nice! I've done the ladder machine before and it definitely gets you sweating after a few minutes!
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I don't think I could make it 45 minutes on that !!
 
Workout log

Once again beating the log book.


Barbell spider curls

Rest pause rep goal 15-30
85 pound ez curl bar

1)15
2)10
3)6

Rep total 31

Increase weight next workout


Hammer curl

Straight set rep goal 12-20
45 pounds

1)19

Standing calf raise

310 pounds
Straight set rep goal 10-12

1)13

Lying leg curl

170 pounds
Rest pause rep goal 15-20

1)11
2)8
3)5

Rep total 23

Increase weight next workout

Leg press

Straight set rep goal 5-8
918 pounds

1) 9

Widowmaker
713 pounds

2) 24

Killed it !
 
Nice leg day! Legs are gunna be sore today!
 
pfresh said:
I really should try and add more than 5 pounds at a time to these but I feel like I am doing really well adding reps and weight in the higher rep range. .
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I think the best way to continue to gain is slow.
Sometimes you feel like you can add 25lbs and on that day you might be able to but your nervous system isnt ready and you will likely fall back and stall out. Slow increases like that give your body enough time to keep up and slowly grow.
Keep up the good work brother your killing this.
 
pfresh said:
I seem to be making good gains and it’s nice to have six different workouts to go through, it keeps things interesting.
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Yep I agree. I love a 6 day split because you can really hit each workout hard. It's nice because it doesn't feel like your doing the same routine over and over since it's a whole week split.
 
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